Friday 30 January 2015

Workout: dimanche, 08-02-15

Lane 2

Dimanche, 08-02-15

·            400 swim, choice + 100 fly, single arm

·            Technique set:

8 X 150 walk back & rest 30 sec., alt:
150:       50 back pull the rope every 2nd pull
              50 breast, 25 kick, 25 swim
              50 free, 15 left, 15 right, 20 normal
150:       back/breast/free, no drill


·            High intensity” set:
6 X 100 on 5:00 or 5 X 200 on 6:00
As fast as you can hold – Set a goal and go for it
(~ + 10 % of best time)

·            Swim down: 200 easy, choice

2900 / 2500

Lane 1

Dimanche, 08-02-15

·            400 swim, choice

·            Technique set:

8 X 150 walk back & rest 30 sec., alt:
150:       50 back pull the rope every 2nd pull
              50 breast, 25 kick, 25 swim
              50 free, 15 left, 15 right, 20 normal
150:       back/breast/free, no drill


·            High intensity” set:
6 X 100 on 5:00 or 5 X 200 on 6:00
As fast as you can hold – Set a goal and go for it
(~ + 10 % of best time)

·            Swim down: 200 easy, choice

2800 / 2400


Workout: samedi, 07-02-15

Lane 2

Samedi, 07-02-15

·            400 swim, choice

·            200 free, pull

·            Technique set:
10 X 50 IM on 1:30
As:         6 X 50 with fins
              4 X 50, no fins
Focus: hips up, small fast kick, surfing arms

·           Aerobic set:
10 X 200 choice as:
2 X 200 swim on 4:20
3 X 200 pull on 4:10
3 X 200 pull & paddles on 4:00
2 X 200 fins & paddles on 3:50

·           Swim down set:
4 X 50 stroke with 15 sec. rest

3300

Lane 1

Samedi, 07-02-15

·            400 swim, choice

·            100 free, pull

·            Technique set:
10 X 50 IM on 1:30
As:         6 X 50 with fins
              4 X 50, no fins
Focus: hips up, small fast kick, surfing arms

·           Aerobic set:
9 X 200 choice as:
2 X 200 swim on 4:30
3 X 200 pull on 4:20
2 X 200 pull & paddles on 4:10
2 X 200 fins & paddles on 4:00

·           Swim down set:
4 X 50 stroke with 15 sec. rest

3000


Workout: jeudi, 05-02-15

Lane 3 & 4

Jeudi, 05-02-15

·            300 swim, choice
100 pull, free
100 kick, choice (with fins)

·            16 X 25 with fins, IM order, as 4 rounds of:
3 X 25 full stroke on 40 seconds
1 X 25 free, easy, on 50 seconds
              Goal: smooth stroke at 80% speed

·            Free, aerobic set:

16 X 100, steady pace, on 2:10 (2:00?)

OR:

4 rounds of:
3 X 100 on 2:10
+
1 X 50 easy on 2:10

·            Swim down: 100 easy
2600 / 2400

Lane 1 & 2

Jeudi, 05-02-15

·            300 swim, choice
100 pull, free
100 kick, choice (with fins)

·            16 X 25 with fins, IM order, as 4 rounds of:
3 X 25 full stroke on 45 seconds
1 X 25 free, easy, on 50 seconds
              Goal: smooth stroke at 80% speed

·            Free, aerobic set:

12 X 100, steady pace, on 2:20

OR:

3 rounds of:
3 X 100 on 2:20
+
1 X 50 easy on 2:20

·            Swim down: 100 easy
2200 / 2000